A 16 year old competitive swimmer is preparing for a 1500 metre event. Design an appropriate aerobic training program based on the FITT principle. In your response, explain each component of the FITT principle in relation to the athlete's needs. (5 marks)
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Sample Answer
Frequency:
- 4-5 sessions weekly provides adequate stimulus for fitness improvements while allowing recovery.
- Adolescent swimmers require rest days to prevent overtraining during growth periods.
- This frequency is necessary because it maintains consistency essential for 1500m endurance development.
Intensity:
- 70-80% maximum heart rate targets aerobic energy system which is predominantly used in 1500m events.
- Include faster sets at 80-85% MHR to develop race-pace endurance.
- Monitoring through perceived exertion is important because it accommodates adolescent heart rate variability.
Time:
- 60-90 minute sessions with 45-60 minutes continuous swimming builds specific endurance for 20+ minute race duration.
- Progressive increases of 10% weekly prevent overload injuries common in young athletes.
- This duration is effective because it matches the sustained effort required for 1500m racing
Type:
- Primarily freestyle sets with varied distances (400m-800m repeats) maintaining aerobic intensity.
- Include pulling sets and kick work to develop specific muscle endurance.
- Occasional backstroke/breaststroke prevents repetitive strain while maintaining aerobic stimulus.
- This program specifically addresses 1500m demands through sustained aerobic work while respecting adolescent development needs through appropriate progression and recovery.
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Sample Answer
Frequency:
- 4-5 sessions weekly provides adequate stimulus for fitness improvements while allowing recovery.
- Adolescent swimmers require rest days to prevent overtraining during growth periods.
- This frequency is necessary because it maintains consistency essential for 1500m endurance development.
Intensity:
- 70-80% maximum heart rate targets aerobic energy system which is predominantly used in 1500m events.
- Include faster sets at 80-85% MHR to develop race-pace endurance.
- Monitoring through perceived exertion is important because it accommodates adolescent heart rate variability.
Time:
- 60-90 minute sessions with 45-60 minutes continuous swimming builds specific endurance for 20+ minute race duration.
- Progressive increases of 10% weekly prevent overload injuries common in young athletes.
- This duration is effective because it matches the sustained effort required for 1500m racing
Type:
- Primarily freestyle sets with varied distances (400m-800m repeats) maintaining aerobic intensity.
- Include pulling sets and kick work to develop specific muscle endurance.
- Occasional backstroke/breaststroke prevents repetitive strain while maintaining aerobic stimulus.
- This program specifically addresses 1500m demands through sustained aerobic work while respecting adolescent development needs through appropriate progression and recovery.